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Components
"Summered"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/21/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (9/20)
Workout
07/21/2022
“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time. Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind. It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
"Summered" (Time)
Option A: Active Recovery WOD
For Time:
100/80 Calorie Row
50 Single Dumbbell Box Step-ups
30 Single Dumbbell Clean and Jerks
50 V-Ups
30 Single Dumbbell Clean and Jerks
50 Single Dumbbell Box Step-ups
100/80 Calorie Row
Dumbbells: MRx: 30/15, Rx: 40/25, 50/35
Box: (24"/20")
- Longer, sweaty grind for our active recovery day.
- Dumbbell can be held however you'd like on the step-ups.
- Switch arms every rep on the clean and jerks.
- Score: Total Time
Prep
10 Calorie Row
6 Single Dumbbell Box Step-ups
4 Single Dumbbell Clean and Jerks
10 Straight Leg sit ups
Modifications
100/80 CALORIE ROW
- Reduce Cals
- 100/80 Cal Bike Erg
- 80/64 Cal Ski, Assault Bike, Echo Bike, or Air Runner
- 100 x 10m Shuttle Runs
- 600m Run
SINGLE DB BOX STEP-UPS
- Reduce Loading/Box Height/Reps
SINGLE DB C&J
- Reduce Loading/Reps
VUps
- Reduce Reps
- Ab Mat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 21, 2022
Male Clients
1
Luke
Voss
8:30 AM Crossfit
34:07
2
Jon
LeDuc
8:30 AM Crossfit
1:34:59
3
Duncan
Emmons
4:45 PM CrossFit
26:51
4
James
Kenney
6:00 AM CrossFit
27:45
MRX
5
michael
doyle
4:45 PM CrossFit
29:40
MRX
6
Dario
Buechi
6:00 PM CrossFit
30:51
7
scott
sabina
8:30 AM Crossfit
34:20
8
Bryant
Robert
6:00 PM CrossFit
31:44
RX FRESH FROM AMSTERDAM BABY
9
Dan
Meller
12:15 PM CrossFit
39:02
#30db, 20"box
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
30:25
2
Trysta
Wedding
8:30 AM Crossfit
30:51
3
Karin
Thomsen
12:15 PM CrossFit
26:35
MRX
4
Amanda
Spungin
8:30 AM Crossfit
27:43
5
courtney
alberts
6:00 AM CrossFit
27:52
RX, AbMat sit ups
6
Jordan
Dunbar
6:00 AM CrossFit
28:00
7
Beata
Wyatt
4:45 PM CrossFit
29:29
8
Casey
Bush
9:30 AM CrossFit
32:00
9
Teri
Heines
7:15 AM CrossFit
34:02
MRX
10
jessie
schiavone
6:00 PM CrossFit
24:15
MRX, Run 1200m
11
Tiffany
Behr
12:15 PM CrossFit
26:58
#10, modified crunches
12
kathy
long
8:30 AM Crossfit
27:18
#10db, 18" box
13
Kathy
Griffiths
8:30 AM Crossfit
28:10
14
Jena
Long
8:30 AM Crossfit
28:25
#15db, abmat sit ups
15
Nikki
Arnush
6:00 PM CrossFit
31:10
RX, 18" box
16
Emma
Kacprowicz
9:30 AM CrossFit
32:14
#10db
17
Sara
Kenney
7:15 AM CrossFit
32:41
#15 and #10 db, abmat sit ups
18
Peri
Vogl
7:15 AM CrossFit
32:44
MRX, 18" box
19
Katherine
Kane
6:00 AM CrossFit
33:44
#10 db, 18" box
20
Audrey
Kenney
9:30 AM CrossFit
34:24
#15 db
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